Insulin Sensitivity: The Foundation of Metabolic Health

Insulin sensitivity means your body responds well to insulin and can easily move sugar into your cells for energy. When you lose that sensitivity & become insulin resistant, your body pumps out more and more insulin (think little red riding hood), leading to weight gain, fatigue, inflammation, and eventually conditions like diabetes.

How Resistance Develops

• Diets high in sugar and refined carbohydrates

• Eating too often or too late in the day– not giving your body time in between meals

• Poor sleep or high stress

• Sedentary lifestyle

  
  

When your system is constantly flooded with glucose, your cells stop “listening” to insulin (little red riding hood again).

Daily Non-Negotiable

Wait AT LEAST 12 hours between dinner and breakfast every day.

This overnight fast is CRUCIAL to your health as it lowers insulin, gives your body time to repair, and keeps your metabolism balanced. No 11 hours isn’t long enough, and yes your body can go, in fact, craves to go 12 hours between dinner and breakfast.

Reset Plans Based on Insulin Resistance Severity

• Mild Resistance: One 3-day fast can reset insulin sensitivity. (If you need support, one of us here will do it with you, just ask)

• Moderate: A sugar-free diet for 60–120 days, plus one 3-day fast, anchored by your daily 12-hour overnight fast. (we are happy to guide & join you as well here)

• Severe: A primarily sugar-free diet with a 3-day fast every 60–75 days, plus consistent sleep, movement, and stress management.

The Consistency Framework: 7–2, 5–2, 3–2

Long-term success doesn’t mean perfection — it means rhythm. Use this structure to stay on track even when life isn’t perfect:

• 7–2 Rule: In a normal week, you can have 2 cheat days. Keep at least 7 hours between each cheat so your system recovers.

• 5–2 Rule: In busier or higher-stress times, give yourself 2 cheat days every 5 days, but maintain 5 hours between cheats.

• 3–2 Rule: On vacation or during very relaxed phases, allow 2 cheat days every 3 days, but space them by at least 2 hours.

  
  

This way, even at your most lenient, you’re still building in recovery periods and never fully falling off the wagon.

Why Chiropractic Matters

Your nervous system directs every hormone signal, including insulin. Stress on the

spine interferes with that communication. Chiropractic adjustments reduce interference so your body regulates and recovers more effectively, amplifying the benefits of fasting, food, and lifestyle changes.

Bottom line: Insulin resistance isn’t permanent. With discipline, structured resets, a flexible consistency framework, and nervous system care, you can restore balance, energy, and health. You got this!!